Nuts AlmondsvsTofu Firm (Raw)
Nuts Almonds has 579 calories and 21g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Nuts Almonds has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Almonds vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 75% fewer calories.
Tofu Firm (Raw) will keep you satisfied longer with 2.3g fiber, 17.3g protein, 8.7g fat — fat and protein slow digestion while fiber adds bulk.
Tofu Firm (Raw) packs 17.3g of protein per 100g (48% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Almonds is the heart-friendlier option with less sodium, more fiber, more potassium.
Tofu Firm (Raw) provides 683mg of calcium per 100g — a much better source for bone health.
Tofu Firm (Raw) has only 2.8g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
Tofu Firm (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Almonds | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 579kcal29% | 144kcal7% | +435kcal |
| Protein | 21g42% | 17g35% | +3.9g |
| Total Fat | 50g64% | 8.7g11% | +41g |
| Saturated Fat | 3.8g19% | 1.3g6% | +2.5g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 22g8% | 2.8g1% | +19g |
| Dietary Fiber | 13g45% | 2.3g8% | +10g |
| Sugars | 4.3g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 0mg0% | 0.20mg0% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 26mg171% | — | — |
| Vitamin K | 0mcg0% | — | — |
| Vitamin B6 | 0.14mg8% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 44mcg11% | 29mcg7% | +15mcg |
| Thiamin (B1) | 0.20mg17% | 0.16mg13% | +<0.1mg |
| Riboflavin (B2) | 1.1mg88% | 0.10mg8% | +1.0mg |
| Niacin (B3) | 3.6mg23% | 0.38mg2% | +3.2mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 14mg1% | <0.1mg |
| Calcium | 269mg21% | 683mg53% | <0.1mg |
| Iron | 3.7mg21% | 2.7mg15% | +1.0mg |
| Potassium | 733mg16% | 237mg5% | +496mg |
| Phosphorus | 481mg38% | 190mg15% | +291mg |
| Magnesium | 270mg64% | 58mg14% | +212mg |
| Zinc | 3.1mg28% | 1.6mg14% | +1.6mg |
| Copper | 1.0mg114% | 0.38mg42% | +0.65mg |
| Manganese | 2.2mg95% | 1.2mg51% | +1.0mg |
| Selenium | 4.1mcg7% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 579 kcal for Nuts Almonds — that's 302% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Nuts Almonds has more protein per 100g (21.2g vs 17.3g), but Tofu Firm (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tofu Firm (Raw) is the leaner option with 8.72g of total fat per 100g compared to 49.9g. Tofu Firm (Raw) has less saturated fat (1.26g vs 3.8g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Tofu Firm (Raw): 0.2mg vs 0mg), Riboflavin (B2) (Nuts Almonds: 1.14mg vs 0.102mg), Niacin (B3) (Nuts Almonds: 3.62mg vs 0.381mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Tofu Firm (Raw): 14mg vs 1mg), Magnesium (Nuts Almonds: 270mg vs 58mg), Selenium (Tofu Firm (Raw): 17.4mcg vs 4.1mcg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Tofu Firm (Raw) fits a low-carb or keto diet. Nuts Almonds fits a high-protein diet. Both fit a low-sodium diet. Nuts Almonds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Almonds or Tofu Firm (Raw)?
- Nuts Almonds has more protein with 21.2g per 100g compared to 17.3g for Tofu Firm (Raw).
- Which is lower in calories, Nuts Almonds or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 579 kcal.
- Is Nuts Almonds or Tofu Firm (Raw) healthier?
- It depends on your goals. Nuts Almonds has 579 calories and 21.2g protein per 100g, while Tofu Firm (Raw) has 144 calories and 17.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Almonds or Tofu Firm (Raw)?
- Tofu Firm (Raw) is leaner with 8.72g of fat per 100g compared to 49.9g.
- Which has more fiber, Nuts Almonds or Tofu Firm (Raw)?
- Nuts Almonds has more fiber with 12.5g per 100g compared to 2.3g.